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5 Keto Diet Myth Busters

Posted on May 07, 2018 by Adam Lawrence

Theketogenicdiet, orketodiet, has been around for many years. Originally a dietary therapy for treating epilepsy in children, the high-fat, moderate-protein, low-carb diet can also promote weight loss. This is the primary reason for a recent surge of interest in the diet. But there’s still a lot of confusion aboutketo. With so much information, including misinformation, it’s important to set the record straight. Below are five common misconceptions about theketodiet that can help you decide whether it’s right for you.

Eating a high-fat diet makes you fat.

It seems logical to think that eating a high-fat diet will make you gain weight. But there is solid evidence showing this is not true. In fact, healthy fats like those from avocados, coconut oil, olive oil, nuts and seeds can help you slim down. In onestudy, researchers found that adults with obesity who ate more fat compared to an identical amount of carbohydrates burned over 100 more calories a day. Moreover, limiting carbs lowered the production of the fat-regulating hormone insulin and increased fat burning. In anotherstudy, researchers found that a scheduled, high-fat diet can lead to a faster metabolism. The key take-home is that a diet rich in quality fat can improve your health and trim your waistline.

Ketois a meat-based diet.

Another misconception of theketodiet is that you have to consume a lot of meat. This is simply not true. In addition to meat, you should base the majority of your meals on fatty fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, and plenty of low-carb vegetables. Simply put, you should limit any food that is high in carbs, especially sugary foods and grains or starches.

Theketodiet is unsafe.

Some skeptics believe theketodiet is unsafe from a nutritional point of view. Theketodiet can be very nutritious if you do it in a healthy way. The main requirements forketoare restricting carbohydrate intake, limiting protein intake, and increasing fat intake. Choose a diverse range of healthy fats and quality proteins toensureyou’re getting all the vitamins and minerals your body needs. Other skeptics sayketocan cause a dangerous condition calledketoacidosisin which the body’s blood is highly acidic. This condition is often seen in people with diabetes. If you're otherwise healthy, doingketocorrectly by limiting protein to about 6 to 8 percent of your daily calories will eliminate the risk ofketoacidosis.Ketone test stripscan also help you accurately measure ketones in the body.

You need to exercise withketoto see any benefits.

Contrary to the conventional notion that exercise is a necessary component of every weight-loss plan, exercise isn’t a great tool to lose weight. In fact,researchershave shown that exercisedoesn’t have a significant impact on waistlines at all. Diet is far more important than exercise when it comes to losing weight. But before you ditch the gym, consider the fact that exercise is supremely important to overall health and longevity.

Aketodiet increases risk of heart disease.

This misconception may stem from the originalketodiet, which was linked to initiating heart conditions in epileptic children. The originalketodiet required a lower intake of carbohydrates than weight-loss versions of theketodiet. It was also intended for very short-term use. Aketogenicweight-loss diet can actually decrease the risks for heart disease in obese individuals by reducing triglyceride numbers. Triglycerides seem to be the biggest culprit in increasing risk of heart disease.